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Summary

38 Workouts / 2 Exercises

100% Cardio / 0% Strength Training

Workout Program Description

This is a 13-week workout program that has you run 3 days a week with the goal of running 10 km (6.2 miles) nonstop. This schedule and all information herein has been transferred from the iPhone/iPod Touch application "Couch to 10k" created by Lucius Kwok and Kasten Searles of Felt Tip Inc.

Every workout begins with a warmup of 5 minutes (walk
or jog), about 60 minutes of intervals alternating between jogging and
walking, and a cooldown walk of 5 minutes.

This is a 13-week workout program that has you run 3 days a week with the goal of running 10 km (6.2 miles) nonstop. This schedule and all information herein has been transferred from the iPhone/iPod Touch application "Couch to 10k" created by Lucius Kwok and Kasten Searles of Felt Tip Inc.

Every workout begins with a warmup of 5 minutes (walk
or jog), about 60 minutes of intervals alternating between jogging and
walking, and a cooldown walk of 5 minutes.

The
idea is to slowly build up your strength and endurance so that your
body can get used to running longer distances. If you start off pushing
yourself too hard, you risk having your body react negatively, making
it harder to stay with the program.

Make
sure you have a rest day after each workout to let your body recover.
Muscles need to heal and they need rest to do that. Maybe do low-impact
walking if you want to keep working out. Avoid the temptation to skip
ahead or lump all the workouts in one weekend: a sure recipe for
soreness and unhappy workouts.

Stretch your muscles before and after your workout to avoid injury and
muscle soreness. Stretch your muscles to the point of resistance, but
not pain, and hold each position for 15 to 30 seconds: do not bounce.

Description

WalkingBriskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs ...Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs and joints. (less)

RunningRunning/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered...Running/jogging, whether competitively or for recreation, is one of the most popular cardiovascular activities. Running has many health benefits including reduced stress, a stronger heart, and lowered blood pressure. (less)

What People are Saying

Week 10....?!

Anyone else concerned about week 10? Until then the running increase is a 30 seconds - 1 minute per week but it goes from 10 mins to 20!????